Upper back pain (also known as thoracic pain) is SUPER common during pregnancy for a few reasons:
growing baby bump
changes in breast size
changes in posture
reduced rib movement/expansion (which can lead to stiffness)
The most common description that clients give is feeling stiff in the upper back, achey, heavy through upper chest, tightness in upper back or annoying pains behind shoulder blades!
Sound like you?!
These pain descriptions could be a number of things, which is why it's always a good idea to see a physiotherapist for an assessment (+ some delightful hands on treatment to soothe aching muscles!) but I've put a video together of my top 3 favourite stretches!
Using an exercise ball is a great way to support your pelvis in stretches (just remember to be safe and sturdy), the 3 exercises I'm showing you today are:
The bow and arrow
Side Bending Stretch (great for opening up those ribs)
Pelvic tilt with arms (great for mobilising through pelvis movement and babies sometimes get excited by this one!)